Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
inated Grip Band Pull a Parts
10 Steps Banded Monster Walk Forward/Backwards (Each)
10 Supinated Grip Diagonal Band Pull a Parts
10 Banded Glute Bridges (Just below knee)
10 Supinated Grip Elbows by side external Rotation
10 Single Leg Banded Glute Bridges (Each)
10 Overhead Band Pull a Parts
10 Banded Bird Dogs
10 Banded Pass Through
10 Banded Squats
B) 3-4 Sets: (Every 90 Seconds)
3 Power Snatch
3 Clean and Jerk
*Goal is to build to weight going to use in the WOD. Focus on technique and good reps.
C) Choose 1 Option
Option 1:
5 Rds For Time (15 Minutes Cap)
6 Power Snatches 115/75 or 6 Single Arm DB Snatch (3/3) 50/35
6 Burpees over bar
6 Power Clean and Jerks 115/75 or 6 DB Power Clean 50/35
6 Burpees over bar
or
Option 2:
10 Rds For Time: (15 Minute Cap)
3 Power Snatches 115/75 or Single Arm DB Snatch 50/35
3 Burpees over bar
3 Power Clean and Jerks 115/75 or DB Power Clean 50/35
3 Burpees over bar
D) 2 Sets:
20 Feet Anchored Weighted Sit Ups
20 Tall Plank DB Transfers (10/10)
20 KB/DB Side Bends
Competition
Metcon (Time)
A) Mini Band/Banded Shoulder Series
10 Banded Lateral Steps (Each)
10 Supinated Grip Band Pull a Parts
10 Steps Banded Monster Walk Forward/Backwards (Each)
10 Supinated Grip Diagonal Band Pull a Parts
10 Banded Glute Bridges (Just below knee)
10 Supinated Grip Elbows by side external Rotation
10 Single Leg Banded Glute Bridges (Each)
10 Overhead Band Pull a Parts
10 Banded Bird Dogs
10 Banded Pass Through
10 Banded Squats
B) Choose 1 Option
Option 1:
5 Rds For Time (15 Minutes Cap)
6 Power Snatches 135/95
6 Burpees over bar
6 Power Clean and Jerks 135/95
6 Burpees over bar
or
Option 2:
10 Rds For Time: (15 Minute Cap)
3 Power Snatches 135/95
3 Burpees over bar
3 Power Clean and Jerks 135/95
3 Burpees over bar
C) 4 Sets: (Every 90 Seconds)
Back Squat x 3 @ 80%
D) 8 Sets: (Every 2 Minutes)
Front Squat x 3 @ 87-95%